The Inner Critic: A Voice, Not the Truth

…and Why You Don’t Have to Believe Everything It Says

Your mind is busy, but not just with tasks. It nags, it judges, it compares.

“You should be doing more.”
“Why can’t you get it together?”
“Everyone else seems fine—what’s wrong with you?”

Experts estimate we have 50,000 to 60,000 thoughts every single day, and most of them are negative. Worse, many of those thoughts are stuck on repeat. So while you're trying to live your life, your mind is often replaying the same script of self-doubt, pressure, and criticism.

Those negative and judgmental thoughts you hear throughout the day are part of what’s called your inner critic.

Our inner critic often forms early in life, shaped by our experiences, upbringing, and the beliefs we picked up along the way. Our minds are capable of amazing things. They help us solve problems, plan ahead, and stay safe. But they also come with a downside. The inner critic can chime in at any moment, offering opinions we rarely stop to question. And more often than not, we accept those opinions as fact.

People respond to their inner critic in different ways. Some push themselves harder, hoping to appease it or prove it wrong. Others shut down, overwhelmed by its constant stream of negativity. And for many, avoidance becomes the go-to strategy—avoiding risks, relationships, or even rest, just to escape the voice that says, “You’re not good enough.”

But what if that voice didn’t hold so much power over you? What if you could view those harsh criticisms and judgments for what they really are: a pattern, a protective strategy, a response you learned along the way. They are not the truth about who you are.

How do you change something that’s been a part of you for years? The first step toward living with your inner critic (maybe even befriending it) is building awareness of your thoughts. When you can name it, hear it, and pause, you create just enough space to choose a different response. And in that space, compassion can begin to grow.

So the next time you notice that critical voice creeping in, try this: pause for just a moment, take a breath, and gently say to yourself, “This is hard. And I’m doing the best I can.”

You don’t have to argue with the inner critic or force it to disappear. You’re just creating a little more space, a little more kindness. Maybe even put a hand on your heart or take a deep breath while you say it. Over time, these small moments of compassion add up. They remind you that you are not your thoughts, and you are worthy of gentleness—even in the mess.

Your inner critic may be loud, but it doesn't get the final word. Let compassion have a voice too.